Build a Balanced Plate: Fuel That Feels Good

Most women eat far less protein and vegetables—and far more refined carbs—than they realize. Creating a visually balanced plate keeps nutrients, energy, and hormones in sync without counting or restricting.

Aim for ½ vegetables or salad, ¼ lean protein, and ¼ whole-grain or starchy vegetables, plus a drizzle of healthy fat like olive oil or avocado. This combination slows digestion, supports muscle repair, and stabilizes blood sugar—reducing that afternoon crash or after-dinner craving.

During perimenopause, balanced meals help prevent big insulin swings that can worsen fatigue and make fat loss harder. When blood sugar is steady, hormones communicate more efficiently and energy remains consistent.

You don’t need fancy recipes—just build your meals around color and variety. Think roasted vegetables with salmon, chicken stir-fry with rice, or lentils with greens and olive oil. Small, consistent balance leads to big improvements in mood and energy.

Challenge for This Week

1. Build at least one balanced plate each day using the ½-¼-¼ method.

2. Try a new vegetable or grain you haven’t had in a while.

3. Notice how you feel about two hours after eating — are you still comfortably full and focused, or starting to feel tired, foggy, or craving something sweet?

-------

This article is part of the Strong, Balanced & Nourished series — simple, science-based strategies to help midlife women build strength, support hormones, and feel their best through small, lasting nutrition habits.

---

About Tamara Smith

Tamara is a certified strength and recovery coach based in Ashland, Oregon, and founder of Solara Studio. She helps women 35+ build strength, balance hormones, and thrive through personalized in-person & online fitness, recovery, and nutrition coaching.

Learn more about Solara Studio | Join our Thrive Personal Training Program